How to Make Raw Moong Sprouts (Traditional & Healthy Version)
Raw Moong Sprouts, known as 'moong dal ke ankur' in Hindi, are a staple in Indian households, especially among those seeking healthy and nutritious meal options. This dish is revered for its simplicity, freshness, and the burst of flavors it brings to your lunch table. Originating from the heart of India, the practice of sprouting moong dal has deep roots in Ayurvedic traditions, where sprouts are considered highly 'satvik' and energy-boosting. The taste of raw moong sprouts is refreshing, with a slight crunch and earthiness that pairs beautifully with Indian spices and fresh herbs. Often enjoyed during festivals like Navratri for their purity and health benefits, raw moong sprouts are also a popular choice during summer months when light, cooling foods are preferred. They are not just a part of fasting menus but also a common feature in tiffin boxes for health-conscious individuals across cities like Mumbai, Delhi, and Ahmedabad. This traditional dish is a perfect blend of taste, nutrition, and Indian culinary wisdom, making it an excellent choice for anyone looking to embrace authentic Indian cuisine while keeping calories in check.
Ingredients
Step-by-step instructions
Step 1 · Rinse the whole green moong dal thoroughly with water
Rinse the whole green moong dal thoroughly with water. Soak in enough water for 6-8 hours or overnight.
Step 2 · Drain the soaked moong dal and place in a clean muslin cloth
Drain the soaked moong dal and place in a clean muslin cloth. Tie loosely and keep in a warm place for 8-12 hours to sprout.
Step 3 · Once sprouted
Once sprouted, rinse the moong sprouts gently to remove any hulls. Transfer to a mixing bowl.
Step 4 · Add finely chopped onion
Add finely chopped onion, tomato, green chilli, coriander leaves, and grated carrot to the sprouts.
Step 5 · Sprinkle black salt
Sprinkle black salt, cumin powder, and regular salt. Mix well.
Step 6 · Squeeze fresh lemon juice over the salad and toss gently to combine...
Squeeze fresh lemon juice over the salad and toss gently to combine all ingredients.
Step 7 · Serve immediately as a refreshing lunch or light snack
Serve immediately as a refreshing lunch or light snack.
Why this recipe is healthy
This dish is naturally low in fat and high in protein and fiber, helping with satiety and blood sugar control. It's free from refined ingredients and uses whole, unprocessed foods. The use of lemon juice boosts vitamin C, while raw vegetables add enzymes and micronutrients. Overall, Raw Moong Sprouts are perfect for those following a healthy Indian vegetarian diet.
A note on tradition
Moong sprouts have been a part of Indian kitchens for generations, especially in Gujarat and Maharashtra, where 'sprout salads' or 'ankur salad' feature in daily meals and festive fasting menus such as Navratri and Ekadashi. Their lightness and purity make them suitable for both everyday consumption and special occasions. Many households prepare sprouts in advance to add to chaats, curries, or salads, celebrating the abundant Indian harvest.